Are you nervous about working out while pregnant? Do you feel unsure about how to approach exercise during this important time? It’s understandable to feel hesitant about physical activity when carrying a growing baby. But the truth is that with proper care, exercise can be highly beneficial for both you and your little one.

In this article, we’ll offer specific advice, tips and strategies for safe and effective workouts during pregnancy. Not only will you feel better, but you’ll also reduce the risks of various health issues and even potential complications during labor.

Benefits of Working Out While Pregnant

It’s essential to understand the numerous advantages of maintaining an active lifestyle during pregnancy. Physical activity is good for you, your baby, partner and even your entire household. Here are some of the key benefits you can expect:

For You:
– Reduced incidence of lower back pain
– 30% reduction in the risk of gestational diabetes
– Reduced likelihood of unplanned cesarean
– Lower incidence and reduced severity of depression
– Less pregnancy weight gain
– Lower risk of urinary incontinence
– Reduced pregnancy constipation
– Less pregnancy tiredness
– May have a shorter labor

For Your Baby:
– Healthier heart
– Normal birth weight
– Quicker neurological development
– Reduced risk of respiratory distress syndrome (for infants of high-risk women)
– Less maternal stress could reduce impact on immune system development

Instant Big-Rocks for Working Out While Pregnant

Before getting into the details of what exercises you can do, it’s important to establish some big-picture guidelines for staying safe while exercising while pregnant.

Safety first: Check with your midwife

Everyone is different, and every pregnancy is unique, so it’s critical to check with your doctor before beginning or resuming an exercise program. In some cases, it may not be recommended due to the potential complications that could arise.

Exercise Check-In: No Lying Flat or Crunches

After the 16th week, lying flat on your back may put too much pressure on your body, especially the blood vessels, which could reduce cardiac output, leading to dizziness or reduced blood flow to your baby. As such, traditional stomach crunches are also out. However, you can still include core and pelvic floor strengthening exercises in your routine, which we’ll discuss in this article.

Intensity Check-In: No High-Intensity Workouts

Keeping a moderate, comfortable workout intensity is crucial while maintaining body temperature below 38.9°C. Any temperature change higher than 2°C could lead to hyperthermia, which affects the spine and brain, posing a risk to your baby’s health. Experts suggest avoiding hot yoga, hot tubs or spas, and sticking to moderate-intensity workouts.

No High-Contact/Dangerous Sports

Sports like kickboxing, jiu-jitsu, rugby or any contact sport where bump impact may occur should be avoided. Some other activities, such as horse riding, climbing, cycling, and gymnastics, also require extreme balance, which you may struggle with as your center of gravity shifts.

Actual Workouts You Can Do While Pregnant

Now that we’ve established the guiding safety principles, let’s dive into some exercises you can do while pregnant:

1. Let Your Personal Trainer or Group Exercise Instructor Know That You’re Pregnant

When you let your trainer or instructor know about your pregnancy, they can offer tailored advice or refer you to a qualified expert in your area. If you’re unsure, ask your GP or midwife for a suitable referral.

2. Use your Breath to Engage Your Core and Pelvic Floor Throughout Your Workout Programs

Your breath plays a vital role in controlled core activation and assists with labor, reducing back pain. As your baby grows, the lungs and pelvic floor face more significant pressure as you breathe. Therefore, practicing proper breath ensures that your core remains as integrated and active as possible throughout and after pregnancy.

3. Find a Holistic Core Restore Coach

Holistic Core Restore® programs integrate your core and pelvic floor with your entire body through a series of movements, lifestyle changes, and exercise. Compared to kegel exercises or abdominal exercises alone, a Holistic Core Restore Coach provides you with personalized guidance to restore your full core.

4. Join a Pre & Post Natal Class

A Pre & Post Natal Class will teach you specific movements designed to boost your health, recovery post-birth, and connect with other pregnant or postnatal women in your area.

5. Focus on Strengthening the Glute Muscles

Focusing on strengthening glutes can counteract the anterior tilt produced by your bump’s expansion. Your core muscles work in harmony with your glutes to support good posture and reduce the risk of injury.

6. Enjoy Swimming

Swimming can help reduce pressure on your lower body and help with lymphatic drainage of the feet and ankles, especially in your third trimester.

7. Bring Layers to Your Workouts

Temperature changes are dangerous when pregnant. Bring layers to your workouts so that you can add and remove them as you warm up and cool down.

8. Practice the 7 Fundamental Primal Movement Patterns in Your Workouts

Squats, lunges, anti-rotate, push, carry, hinge, and pull are fundamental primal movement patterns that work together to strengthen your muscles overall. For pregnant woman, squats are ideal for working through contractions during labor and developing pelvic floor strength, relative to hip mobility.

Conclusion

Now that you have expert tips and strategies for working out while pregnant, it’s time to take action. Remember to always prioritize safety first, listen to your body, and consult with your healthcare provider before starting any exercise program.

With a little care and attention, staying active during pregnancy can benefit both you and your growing baby. And with the right exercise program, you can stay healthy, energized, and ready for whatever comes next.